Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Boiled California Red Kidney Beans

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 3.4 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is average in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.86% 8.9g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	91% 51g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.23% 2.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	76% 6.1mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 657mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	NA	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	20% 741g	4.38% 162g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Boiled California Red Kidney Beans:

• 300 kcal of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both MORI-NU silken Tofu, lite firm as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Boiled California Red Kidney Beans:

• 300 calories of MORI-NU silken Tofu, lite firm have 1.8 times more Calcium, 1.4 times more Copper, 2 times more Phosphorus, 71.2 times more Sodium, 1.3 times more Zinc and 4.6 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.4 times more Magnesium and 2 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled California Red Kidney Beans contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of MORI-NU silken Tofu, lite firm have 29.8 times more Fat and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 6.1 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber